Commando Health and Fitness

Hilly course conditioning:
Today was about working on trying to keep the HR consistent whilst running a very hilly route...ideally not consistently the the roof! It was just over 8 miles with over 700ft of climbing, so it was definitely a lumpy run and most of the elevation is in the first 5.5 miles 🥴 The aim is to essentially achieve a balance of running the hill hard but consistently (especially as a couple of the hills were over a mile long...Cheers Cornwall), keeping the HR up, but not peaking so you can run off the top is key. Then on any descents you have to push to maintain that HR for a consistent output. Today went ok, you can see the graph overlay on the next slide. It climbs quickly to begin with, due to starting up the first mile climb out the door! Then it does drop slightly and mainly plateau, apart from an unscheduled p*e stop when it dropped fairly rapidly!
After recently lactate and VO2 testing at (I'll post about that soon) I have some new accurate data that I'm transferring into training to see if I can get this carcass moving a little quicker!
The motto is, get out and run the hills, it's good for you, honest!

Some day!

Bit of a spiel, so apologies! Well that was hell of a weekend! Starting at 4am and heading down to Looe with my awesome client @jj_runs_ to embark on a bit of a challenge that the maniacs at @purplegeckoevents dreamt up! 101.4 official miles (ended up doing a few more due to some late night navigational issues!) of pain, elation, elevation, misery, joy, knee pain & more! With over 18000ft of climbing (& even worse, descending!) we departed Looe for Boscastle, down to Padstow & back over to Fowey before crawling back to Looe! 2 ferries, 7 aid stations, a bunch of awesome volunteers & did I mention the hills? - The event was brutal and was predominantly a brain game! The miles ticked down very slowly at times & hitting the half way point knowing you still have over 50 miles left was tough. The pain kicked in at about mile 70, with the knees starting a general revolt about the fact we still had more than a marathon to go. Luckily some mild hallucinations & falling asleep while running helped pass the time until sunrise & then the garmin packed in at 80 miles! From then on it was pure pain with spikes of laughter as I saw the mad crew all along the way in! Most importantly, thank you to the indomitable @jesstucker.x for putting up with all the training hours (she actually loves that bit as I bu**er off) & providing awesome support on this event especially alongside her right hand man Bear. Seeing those two at the top of a random cliff in North Cornwall provided genuine joy! The last thanks goes to the legends @nickjane506 @mattyeddy89 @rach_a_eddy for appearing at random points, including 1am, when @nickjane506 appeared as I fell out of a hedge & offered me some snacks (the tracker system definitely worked!). The latter two also rocked up late at night and on the final leg to get me through the brutality of the south west coast path! Lastly a thanks to @abbyjanesmith @haydencollings_ and the folks for rocking up to the finish to support and provide Guinness, plus the maniacs Nick & @andycooper001 for the awesome WhatsApp commentary I caught up on post event! - Ps @jj_runs_ smashed it out the park, very proud! Pps they have opened entries for next year!

It was a great day yesterday, with my first ride of the year (this year has been all about running!). I joined on the last leg of his epic John o'Groats to Lands End ride in 9 days for a charity close to his heart
I was only going to do an hour or so, but as the ride went on and he distracted me with chat and .uk bars, we suddenly ended up at Lands end! Well done mate, awesome effort and great to see so many family and friends out on the route!

Super excited have everything up and running for the recovery breaks down here the perfect recovery after the Plymouth running festival and all runners get 10% off with proof of their medal!
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It's awesome now to be able to offer bespoke recovery breaks for runners! Not only do you get a luxury two person pod with ensuite bathroom, you can now also add the "recovery package" which gets additionally gets you
- Normatec 3 recovery compression leggings
- LUMI pod pro ice bath with a mini chiller to get the exact temperature you need
- LUMI massage gun
- Access to your own stretch and recovery room 🧘
- Awesome countryside and trail runs outside your door
- Optional extras like sports Massage on site 🙌
For more information go to my Commando health and fitness website in the bio, to book just give me a message via the website or on here 🙏
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Recover like a pro this weekend!!
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Excited to announce that we'll be at the Plymouth half marathon, 10k, 5k and schools challenge this year. But this time I won't be running, I'll be at the finish line with all the gear ready to help you recover and I'll be joined by the one and only OG janner .x but sadly no Bear🤣
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We'll have the Normatec 3 compression leggings, massage guns and foam rollers (if you're up for pain after your run😅). We'll be in the finish zone, so come and say hi! 👋🏼
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Christmas availability is almost gone. These are the last times and dates over Xmas for appointments in Plymouth. DM to book in
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Now the site is shut and it's back to running clinics, we can get away for some exotic holidays. Holiday one was this weekend...Plymouth 🥴🤣
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Great to get the Plymouth girl up the tors though .x 🤣

Another year on and it's back to my local race, the Cornish marathon. Cornwall's only all road marathon, and there might be a reason for that! Cornwall ain't flat! 2200ft of climbing around the lanes and lakes of east Cornwall
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It's a must do event, it's not one of the famous marathons around the world, it's definitely not a PB race either! But it's really well organised AND you get a hoody, medal and pasty which beats just about every other race I have ever done!
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It's also out of season so you fill a November Sunday with a serious challenge!
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Sadly Summer is over and the site shuts down in a few days time, but I'm looking forward to be back running more clinics and sessions in Plymouth again from next week (and getting chance to get back out on the bike and long outdoor runs more!)
The first two weeks are booked up but there are spaces in the second half of November, just DM or text as usual to book.

Sessions on offer:
- Sports massage
- MSK Injury assessments
- RunSmart clinics (gait analysis and running injury diagnosis)
- 1-1 personal training
- normatec pro recovery legging rentals